Rama's Routine 1 Banner

dr.janusx2

Rama's Routine 1

AUTOPLAY

AUDIO TIP

General

Intermediate

Body

Plan Details

The Rama's Routine 1 routine by dr.janusx2 is a 7 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum throu...

The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum through HIIT training and superset. Periodise 6reps wk1, 10-12 reps wk2. Last set is always a drop set. Full ROM and 1 second hold on all reps with slow eccentric.

Mon

Tue

Wed

Thu

Fri

Sat

Any

Chest and Triceps

Est time: 119 min

13 exercises

Barbell Bench Press Demonstration

Barbell Bench Press Demonstration

Barbell Bench Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

01:00

Dip Demonstration

Dip Demonstration

Dip
Triceps

Sets

4

Reps

10

Interval

00:00

Rest Time

00:45

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)
Triceps

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)
Triceps

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Machine Fly Demonstration

Machine Fly Demonstration

Machine Fly
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Dumbbell Pullover Demonstration

Dumbbell Pullover Demonstration

Dumbbell Pullover
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down) Demonstration

Dumbbell Wrist Curl (Palms Down)
Forearms

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Bench Push-Up Demonstration

Bench Push-Up Demonstration

Bench Push-Up
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension
Triceps

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up Demonstration

Dumbbell Deep Push-Up
Chest

Sets

4

Reps

12

Interval

00:00

Rest Time

00:45

Treadmill Running Demonstration

Treadmill Running Demonstration

Treadmill Running
Cardio

Sets

1

Reps

0

Interval

00:00

Rest Time

00:15

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